P90X Phase 1 Fat Shredder: MEAL PLAN, RECIPES, SHOPPING LIST

Phase 1: FAT SHREDDER

A high-protein-based diet designed to help you strengthen muscle while rapidly shedding fat from your body.

50% PROTEIN, 30% CARBOHYDRATE, 20% FAT

Those who are reasonably fit and have more body fat can use this phase more easily than someone who is very fit and doesn’t have a lot of excess body fat to lose. This stage is designed to cut down your body fat percentage, and as this happens, your available energy should also decrease. Therefore, Phase 1 should only be extended if you need to drop more fat and also feel like you have ample energy to push hard during your workouts. Conversely, this phase could be shortened by a week or two if your body fat is already low and you feel like you don’t have the necessary energy to get the most out of your workouts.

THERE ARE 3 NUTRITION LEVELS WITHIN EACH APPROACH, or “PHASE”.
Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determine
how much food you need (and how much you don’t need) while you go through P90X.

Calculate your resting metabolic rate (RMR). This is basically the number of calories you need to breathe, pump blood, grow hair, blink—be alive.

BODY WEIGHT X 10 = RMR in CALORIES

Calculate your daily activity burn, the calories required for daily movement apart from exercise. Keep in mind that all lifestyles aren’t created equal. A construction worker will have a higher daily burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don’t worry, this will become more obvious than you think once you get going.

RMR X 20% = DAILY CALORIE BURN

Add the calories required for your exerc i se needs , whi ch we ha ve calculated at 600 calories per day for the P90X program. Add it all up and you’ve got your energy amount.

RMR + DAILY CALORIE BURN + 600 = ENERGY AMOUNT

Now use your energy amount to determine your nutrition level in the table:

I happen to fall into LEVEL II. My Energy LEVEL is 2520. Personally, I will round down to 2400 CALORIES / DAY, while on this Meal Plan. I am also planning for my husband to stay on this level, as well. It will be easier for me to plan both of our meals, that way. If he wants to add to his calories, he can do so easily, by adding another snack or two, or a slightly larger portion.

P90X Phase 1 Meal Plan:

(I am highlighting in GREEN my choices, for my husband and I. My Choices are based on foods that are the most inexpensive, easy, and mostly vegetable based or low on animal protein and dairy).

Mid-Morning Snack Choices:

RECIPES:

SHOPPING LIST:

Lunch Choices:

RECIPES:

SHOPPING LIST:

Mid-Afternoon Snack Choices:

RECIPES:

SHOPPING LIST:

Dinner Choices:

RECIPES:

SHOPPING LIST:

THE EXCEPTIONAL DAY:

(I know we are not suppose to do this on the P90X Program, but I know my husband and I, and I know we will want to go out once or twice to our one of our favorite restaurants, and have a dinner and some drinks. This is my plan for keeping those kind of days reasonable. I think is is SMART, as well as REALISTIC. Maybe it is the notion that life is fleeting, but whatever compels us to live it up once in a while, regardless of plan or phase, I have learned to anticipate getting off-track or make sense of it ahead of time, so that I don’t sabotage myself or ditch my efforts, altogether).

Lunch:

Remember to Plan Ahead:

~MAKE HARD BOILED EGGS FOR TOMORROW, AND MAKE SURE YOU YOU HAVE ALL THE THINGS FOR THE POST-EXCEPTIONAL DAY SHOPPING LIST.~

Pre Night-Out Jog:

EXTRA WORKOUT: 20-30 minutes of jogging.

Dinner Choices:

THE JOLLY PUMPKIN:

PRICKLY PEAR:

AT BED-TIME:

Before bed, takes a multi B vitamin and drinks a lot of water.

THE MORNING AFTER:

Sleep. Rest is your best friend at this point to give your body a recover. It is best to stay in bed so call in to work if you have to, tell them you have the stomach flu. You will sound so horrible on the phone they may believe you (unless they saw you at the bar, not a good idea then).

Next, drink some of the pickle juice. (In Poland, drinking pickle juice is a common remedy).

Drink a “Bloody Mary“. (See the “Healthy” recipe, below). While your blood is dealing with the new alcohol in this drink, it is ignoring the old and in the mean time tomato juice and celery are full of vitamins.

Bloody Mary Recipe:

After this Pre-workout fix and Post-workout breakfast, go on with a normal day’s meal plan.